Power CrossFit – CrossFit

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WARM UP (No Measure)

ROW 500 meters

Calf and Achilles tendon stretches

Shoulder ROM

Knees to chest x 20

Push press w/ an empty bar x 20

20 meters of:

Samson stretch

Caterpillar

Duck walk

WORKOUT OF THE DAY

Metcon (Time)

3 ROUNDS:

100 singles

400 meter Row

25 Wallballs (20/14#)

400 meter Row

REST 1 MINUTE